Comparing Nutrients in 1 kilogram Dried Shiitake Mushrooms VS Cooked Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Dried Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	102% 2960kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	24% 31g	130g per day for Men 19-50 years
Sugars	30.5% 22g	4.4% 3.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	303% 115g	73.7% 28g	38g per day for Men 19-50 years
Protein	171% 96g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	393% 3540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	881% 141mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4380% 219mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	742% 9.65mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	408% 1630μg	175% 700μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35mg	153% 138mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	257% 1540IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2793% 3351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	11% 110mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	5739% 51.7mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	215% 17mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	511% 11.8mg	128% 2.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	420% 2940mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	451% 15340mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	696% 76.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.57% 95g	25.4% 938g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Cooked Frozen Mustard Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Shiitake Mushrooms versus 1 kg of Cooked Frozen Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Shiitake Mushrooms vs Cooked Frozen Mustard Greens:

• 1 kilogram of Dried Shiitake Mushrooms has 7.5 times more Vitamin B1, 24 times more Vitamin B2, 54.7 times more Vitamin B3, 1368.8 times more Vitamin B5, 8.9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin D than Cooked Frozen Mustard Greens.
• While 1 kg of Boiled and Drained Frozen Mustard Greens contains more Vitamin A, 3.9 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• 1 kilogram of Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin D
• Both Dried Shiitake Mushrooms as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Shiitake Mushrooms vs Cooked Frozen Mustard Greens:

• 1 kilogram of Dried Shiitake Mushrooms has 89.1 times more Copper, 1.5 times more Iron, 10.2 times more Magnesium, 4 times more Manganese, 12.3 times more Phosphorus, 11 times more Potassium, 76.8 times more Selenium and 38.3 times more Zinc than Cooked Frozen Mustard Greens.
• While 1 kg of Boiled and Drained Frozen Mustard Greens contains 9.2 times more Calcium and 9.9 times more Water than Dried Shiitake Mushrooms.
• 1 kilogram of Dried Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Shiitake Mushrooms has 15.6 times more Energy, 24.2 times more Carbohydrate, 6.9 times more Sugars, 4.1 times more Fiber and 4.2 times more Protein than Cooked Frozen Mustard Greens.
• 1 kilogram of Cooked Frozen Mustard Greens provide inadequate amounts of Energy
• Both Dried Shiitake Mushrooms as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.